4-Week Intermediate Strength Training Program

by Grit + Grace Wellness Co.

Build strength, confidence, and consistency with this structured 4-week training program designed for the busy woman who wants results without the overwhelm. This guide blends effective strength training, progressive overload, and intentional movement—helping you tone your body, increase energy, and feel stronger from the inside out.

Whether you’re an intermediate lifter ready to level up or someone returning to a solid routine, this plan gives you everything you need to train with purpose and clarity.

✨ What’s Inside

✔ 4 weeks of fully structured workouts

✔ Weekly split: Lower Body Strength, Upper Body Strength, Glutes + Power, Upper Body Hypertrophy

✔ Optional Abs + Cardio Active Rest Day

✔ Built-in progressive overload to ensure consistent results

✔ Warm-ups, finishers, and clear training instructions

✔ Disclaimers & guidance to keep you safe and confident

✔ A clean, easy-to-follow program layout designed by Grit + Grace Wellness Co.

✨ Who This Program Is For

This guide is perfect for women who:

• Have experience lifting and want an intermediate-level program

• Want to get stronger, more toned, and feel good in their body

• Need structure without spending hours in the gym

• Are juggling busy schedules and want a realistic, effective routine

• Prefer simple, smart programming that delivers results

✨ What You Can Expect

After 4 weeks, you’ll feel:

💪 Stronger and more toned

🔥 More confident in the gym

⚡ Energized, motivated, and consistent

🧠 Clear on how to progress week-to-week

🧘‍♀️ More balanced thanks to built-in recovery and optional conditioning

This is strength training made simple, effective, and sustainable—designed to help you show up for yourself with grit, grace, and purpose.